1. Lie on your back on the floor with your palms facing down. Bend your hips and knees 90 degrees. Tip:Gently exhale and engage your abs/core muscles to support the spine.

2. Raise your hips off the mat and roll your spine up off the mat, and hold. Tip: Round your back by rolling your hips and pelvis toward your chest, instead of simply raising your legs. This will help isolate the abs, instead of working your hip flexors.

Image: Beth Bischoff

3. With control, return to the starting position by lowering your spine and hips. Tip: Do not stress your lower back. You should feel the burn in your lower abs, not your lower back.